Looking for a fall-inspired dessert idea? These low FODMAP pumpkin doughnuts are the sweet treat you’ve been waiting for!
I don’t know about you, but I feel like I’m at least 95% pumpkin by now. It seems like every time I turn around, there’s another pumpkin-flavoured temptation! But if I had to pick just one pumpkin treat to sum up my fall, it would be these tasty doughnuts!
First of all, deep-frying freaks me out. So these little babies are baked, not fried. While this definitely cuts down on the calories, it also gives these doughnuts a light, fluffy texture you’re going to love!
Plus, while I love the rich, pumpkin flavour on its own, these little babies are also tossed in a mix of sugar, cinnamon, and nutmeg. The combination of savoury pumpkin and sweet sugar topping will light up every taste bud you own! Seriously, pumpkin season will come and go, and you’ll still be dreaming about these doughnuts!
Just make sure you dust the doughnuts right before you eat them. If you store them with the sugar on, they tend to get soggy (um, ew!).
Want more pumpkin spice inspiration? Check out my low FODMAP pumpkin spice recipe ebook. This ebook is packed with all kinds of fall-flavoured treats your taste buds and your tummy will enjoy!
Keep it FODMAP friendly
Tame your sweet tooth with these easy low FODMAP pumpkin doughnuts! Check out the notes below for tips on keeping this recipe FODMAP friendly!
First up, vegetable oil. Because oils are fats, not carbohydrates, they don’t have any FODMAPs (unless they’re added).
Similarly, because eggs are a protein, they don’t have any FODMAPs either. So products like oils, eggs, and meats like chicken, beef, seafood, etc. won’t add anything to your FODMAP load.
We’ll also be using sugar. Sugar gets a bad wrap on the low FODMAP diet because it contains the “F” word (fructose). But because standard sugars have an equal amount of glucose and fructose, the fructose is absorbed differently than if it was eaten on its own. You can read more about how sugar is digested in my new article: is sugar low FODMAP? For now, all you need to know is that you’re good to go.
Since you can’t have pumpkin doughnuts without pumpkin, we’ll also be using pumpkin puree. According to Monash University, canned pumpkin is low FODMAP in servings of 1/3 cup (75 g) per sitting. Servings of 1/2 a cup (120 g) or more are high in the FODMAPs GOS and fructan.
We’ll be using 1 1/2 cups total. This works out to 30 g per doughnut, which is well within the recommended range.
Last but not least, flour. If you’re in the elimination phase of the program, you’ll need to use gluten-free flour. Always check the label for other high FODMAP ingredients like amaranth flour, coconut flour, inulin, etc. For my North American peeps, I’m a huge fan of PC’s gluten-free flour.
Remember, unless you have celiac disease, you’re trying to manage the FODMAP fructan in wheat, not gluten itself.
These low FODMAP pumpkin doughnuts have half a serving of GOS and fructan per sitting. So technically you could have up to 3 without going over your FODMAP load. But, these tasty treats are high in fat, which is a common gut irritant. So I’d stick with one doughnut at a time, just to play it safe.
Check out the notes below to see how many servings of each FODMAP group are in one of these tasty treats!
Lactose = 0
Fructan = 0.4
GOS = 0.4
Polyol = 0
Want to try these easy low FODMAP pumpkin doughnuts? Don’t forget to PIN THIS RECIPE for later!Print
Looking for the ultimate sweet treat? These low FODMAP pumpkin doughnuts will tame any sweet tooth!
- 1/2 cup vegetable oil
- 3 eggs
- 1 + 1/2 cups granulated sugar
- 1 + 1/2 cups pumpkin puree
- 1 + 1/2 tsp pumpkin spice
- 1 + 1/2 tsp salt
- 1 + 1/2 tsp baking powder
- 1 + 3/4 cups low FODMAP all-purpose flour
- 1/2 cup granulated sugar
- 2 tsp ground cinnamon
- 1/2 tsp ground nutmeg
- Preheat your oven to 350 degrees and lightly spray a doughnut tray with cooking spray. Set the tray aside.
- Beat the oil, eggs, sugar, pumpkin, spices, salt, and baking powder until the batter is smooth. Then add the flour and stir again.
- Place the batter in a piping bag and fill each doughnut well 3/4 full. Bake for 15-18 minutes, or until a toothpick comes out clean.
- Allow the doughnuts to cool in the doughnut tray for 5 minutes, then transfer them to a wire rack to cool completely.
- Combine the remaining sugar, cinnamon, and nutmeg on a small plate. Toss the doughnuts in the sugar and serve immediately.
Recommended low FODMAP serving – 1 doughnut
Store plain doughnuts in an airtight container at room temperature. Sprinkle with sugar just before serving for best results.
- Category: Dessert, Snack
- Method: Baking
- Cuisine: American
- Serving Size: 1 doughnut
- Calories: 277
- Sugar: 34
- Sodium: 371
- Fat: 11
- Saturated Fat: 2
- Unsaturated Fat: 8
- Trans Fat: 0
- Carbohydrates: 44
- Fiber: 1
- Protein: 3
- Cholesterol: 47
Keywords: pumpkin doughnuts, pumpkin sugar doughnuts, sugar doughnuts, pumpkin spice doughnuts
Treat yourself to one of these easy low FODMAP pumpkin doughnuts! If you like this recipe, don’t forget to share it! Together we’ll get the low FODMAP diet down to a science!
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